LOW CARB CHOICES
Source of Recipe
My friend Gloria
Recipe Introduction
What to eat on low carb diets--confused??? I am--here's some tips my friend Gloria sent me.
List of Ingredients
Allowed Foods in Phase 1
PROTEIN CHOICES
BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round
CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
EGGS
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
LUNCHMEAT
Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burgers
FAT CHOICES (with some suggested serving sizes)
The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil
Other Oil Choices that may be chosen
(Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grapeseed
Safflower
Soybean
NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)
In place of nuts, may use:
Flax Seed - 3 TBS
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - No Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those with no trans fats
The rest...
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
I eat bacon and eggs for breakfast, Lunch is a salad or ham and cheese roll ups you can eat as many as you want. Dinner is steak or hamburger, I also eat a lot of fish. You can snack on nuts. You can have dreamfields pasta very low carbs.
You should start out the first 2 weeks on 20 carbs a day, You can eat chix and turkey and as much as you want. Also cheese.
Don't forget lots of vegetables! All kinds of salads can be included, as well as green beans, raw veggies with dip, cooked broccoli and cauliflower (pour on the cheese sauce, if you like), cabbage fixed lots of different ways (coleslaw, cooked, cabbage rolls, etc.), black soy beans can be baked or put in salads, peppers of all kinds (love banana peppers stuffed with cheese or cream cheese, wrapped with bacon, and grilled or baked), spaghetti squash, cucumbers, zucchini.
Also, berries are included in a low carb diet--strawberries, blueberries, etc. I like to mix a few in plain yogurt sweetened with Splenda.
Recipe
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